Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

2 Sets

:45 Bike

5 Bootstrap Squats

5 Burpees

+

*grab box

:45/:45 Box Pigeon

:20/:20 Calf Stretch

10 Heel/Toe Raises

10 Pogo Jumps

4 Box Jump Overs

2 Burpee Box Jump Overs

*grab barbell

5 Muscle Snatches

5 BTN Push Press

5 Power Snatches

*set up metcon

GET FIT (Time)

4 Sets

20 Power Snatches (95/65)

20/15 Cal Bike

10 Burpee Box Jump Overs (24″/20″) (Rx+15 reps)

Rest 2:00 Between Sets

*big rest inbetween sets. The goal is to make the first 2 sets feel smooth and then try to pick up the pace on the back half of the workout. Try and negative split your rounds. Pick a scheme on Snatches you think you can keep all 4 sets

30 Minute T.C

CORE FINISHER (Checkmark)

EMOM x 6

:40 Hollow Hold

:40 V-Ups

:40 Russian Twists